Nourish Your Body: Hydration Tips & Summer-safe Exercise Ideas
With summer comes heatwaves and hot days. Hydration and exercise are extremely important, but the excessive heat in summertime can present challenges to this. Let’s take a look at a few ways to incorporate extra hydration into your diet, as well as some low-intensity workouts you can do this summer!
Stay hydrated this summer!
It is so important for seniors to stay well hydrated at all times, but especially during the summer heat. Sometimes the medications we take can contribute to increased risk of dehydration. Any other external factors coupled with the heat of the summer months may put you at a higher risk for more rapid dehydration.
Drinking water is essential, but it can be difficult to get enough water, especially if there are other health concerns at play. So, are there other ways to increase hydration that sidestep some of the challenges of drinking water alone? Absolutely! Let’s take a look at some creative solutions for staying hydrated all summer long.
Did you know that certain fruits and vegetables are water dense? Pack your diet with a variety of water-rich fruits and vegetables! Bell peppers, broccoli, cantaloupe, celery, cucumbers, honeydew, lettuce, peaches, pineapple, spinach and watermelon are just a few of the fruits and veggies that contain a high-water content. In addition to drinking water throughout your day, adding some of these to your regular food rotation this summer can help to combat dehydration.
Need some creative inspiration on how to incorporate fruits & veggies into your diet? We’ve got you covered! You can use fruits and vegetables in lots of different ways so you can stay well-hydrated without feeling like you’re eating the exact same thing each day. Do you like to eat salads? Try a fruity twist! With a spinach base, consider adding some sliced strawberries, blueberries, and peaches. You could garnish with lightly salted almonds and goat cheese and then drizzle with a balsamic glaze.
Do you enjoy drinking water, but are growing tired of the repetition? Try infused water! You can slice berries and cucumbers and drop a few slices into your glass of water. This will add natural flavor to your water, and then you can east the fruits/veggies when you get to the bottom of the glass!
If you like smoothies, you can use frozen fruits or vegetables to make a refreshing summer snack! You could even add a scoop of peanut butter or yogurt for some extra protein! If you have a grill, grilled fruits and veggies would make an excellent side dish for any meal.
Seniors are more vulnerable to dehydration. Did you know that seniors face higher risk of dehydration? There are multiple reasons this could be the case, including the presence of chronic illnesses, various medications, and more. We know that water is essential to life, and it plays an important role in so many of the functions of your mind, body, and soul.
Keep your body moving this summer!
Physical exercise is an essential component to healthy living. There’s nothing like summer heat to make exercise even less appealing. Don’t worry – we’ve got a few ideas for you!
If you enjoy going for walks, you might think it’s not possible during hot months. With a little creative problem solving, you can still take safe walks without overexerting yourself! If you prefer walking outdoors, plan your walks earlier in the day or in the evening, avoiding the hottest part of the day. An extra safety choice you can make is to limit your walks to be shorter, perhaps no more than 10-15 minutes, to ensure you aren’t overexerting yourself in the heat. Choose a time frame that feels right for you! Alternatively, think of an indoor location you might visit for a walk. Perhaps a local museum or library. You can walk around the building while enjoying what that location has to offer, all while avoiding the high temperatures.
Yoga and minor weight-lifting are also great ways to keep your body active without requiring you to be outdoors! If you have access to a pool, aerobic activities would also be an excellent source of movement.
No matter what exercise you choose, staying active this summer is an excellent way to nourish your body – just make sure you practice safety along the way.
Hydration and exercise are important all year round, but you can’t go wrong having a few extra tricks up your sleeve to help maintain healthy habits through summer heatwaves!